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Upper lower upper minimalsit

by Levente L.
2 athletes joined

Program Description

Give it a try. High intensity low volume

Program Overview

  • Level
    Beginner, Advanced, Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    May 19, 2024 08:26
  • Last Edited
    Nov 08, 2024 07:37

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
5-8 reps
8-12 reps
RPE 8-10
RPE 8-10
2
Pec Deck (Machine)
2
8-10 reps
RPE 8-10
3
Chest Supported Row (Dumbbell)
2
5-10 reps
RPE 8-10
4
Lat Pulldown
1
1
5-8 reps
8-12 reps
RPE 8-10
RPE 8-10
5
One Arm Lateral Raise (Cable)
2
1
6-8 reps
8-12 reps
RPE 8-10
RPE 8-10
6
Shoulder Press (Machine)
1
1
5-8 reps
8-12 reps
RPE 9
RPE 10
7
Preacher Curl (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8-10
RPE 10-10
8
Katana Extension
2
1
6-8 reps
6-8 reps
RPE 8-10
RPE 10-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
2
8-12 reps
RPE 9-10
2
Side Crunch (Cable)
1
AMRAP
RPE 10
3
Squat (Smith Machine)
1
1
6-8 reps
8-12 reps
RPE 8-10
RPE 8-10
4
Stiff Leg Deadlift
1
1
4-6 reps
8-10 reps
RPE 10
RPE 10
5
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8-10
RPE 10-10
6
Leg Curl
3
8-12 reps
RPE 8-10
7
Standing Calf Raise
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
8-12 reps
RPE 8-10
RPE 8-10
2
Single Arm High Row (Cable)
1
1
5-8 reps
8-12 reps
RPE 8-10
RPE 8-10
3
Chest Supported Row (Dumbbell)
2
5-10 reps
RPE 8-10
4
Pec Deck (Machine)
2
8-10 reps
RPE 8-10
5
Face Pull
2
1
5-8 reps
8-12 reps
RPE 8-10
RPE 10-10
6
One Arm Lateral Raise (Cable)
2
1
6-8 reps
8-12 reps
RPE 8-10
RPE 8-10
7
Preacher Curl (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8-10
RPE 10-10
8
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8-10
Week 1
1 / 1 Weeks
Day 1
1
Incline Chest Press (Machine)
1 Set
1 Set
5-8 Reps
8-12 Reps
@8-10
@8-10
2
Pec Deck (Machine)
2 Sets
8-10 Reps
@8-10
3
Chest Supported Row (Dumbbell)
2 Sets
5-10 Reps
@8-10
4
Lat Pulldown
1 Set
1 Set
5-8 Reps
8-12 Reps
@8-10
@8-10
5
One Arm Lateral Raise (Cable)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8-10
@8-10
6
Shoulder Press (Machine)
1 Set
1 Set
5-8 Reps
8-12 Reps
@9
@10
7
Preacher Curl (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8-10
@10-10
8
Katana Extension
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8-10
@10-10
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
5-8 Reps
8-12 Reps
@8-10
@8-10
2
Single Arm High Row (Cable)
1 Set
1 Set
5-8 Reps
8-12 Reps
@8-10
@8-10
3
Chest Supported Row (Dumbbell)
2 Sets
5-10 Reps
@8-10
4
Pec Deck (Machine)
2 Sets
8-10 Reps
@8-10
5
Face Pull
2 Sets
1 Set
5-8 Reps
8-12 Reps
@8-10
@10-10
6
One Arm Lateral Raise (Cable)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8-10
@8-10
7
Preacher Curl (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8-10
@10-10
8
Lying Tricep Extension (Barbell)
3 Sets
8-12 Reps
@8-10
Day 2
1
Side Crunch (Cable)
2 Sets
8-12 Reps
@9-10
2
Side Crunch (Cable)
1 Set
AMRAP
@10
3
Squat (Smith Machine)
1 Set
1 Set
6-8 Reps
8-12 Reps
@8-10
@8-10
4
Stiff Leg Deadlift
1 Set
1 Set
4-6 Reps
8-10 Reps
@10
@10
5
Leg Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8-10
@10-10
6
Leg Curl
3 Sets
8-12 Reps
@8-10
7
Standing Calf Raise
3 Sets
8-12 Reps
@10